Dumbbell exercises for forearms target the inner and outer forearm muscles.

Browse through the various dumbbell exercises for forearms below: 

Palms-Up Wrist Curl

palms up wrist curl dumbbell exercises for forearms
  • Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
  • Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
  • Keep your arms still throughout.

One-Arm Palm-Up Wrist Curl

one arm palm up wrist curl dumbbell exercises for forearms
  • Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.
  • Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
  • Keep your arms still throughout.

Palms-Down Wrist Curl

palms down wrist curl dumbbell exercises for forearms
  • Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing down.
  • Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
  • Keep your arms still throughout.

One-Arm Palm-Down Wrist Curl

one arm palm down wrist curl dumbbell exercises for forearms
  • Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.
  • Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
  • Keep your arms still throughout.